Dueling Banjos”
In teams of 2
200 DBL KB Front Rack Reverse Lunge (2:1) @53/35
Every 2 Min complete
8 Synchronized Burpees

Session 2
1) Bench Press: 3-5 sets to build to a 5rm then 2×5@90%
2) E3MOM complete
Strict Chin Ups: x10 L-Sit if possible
DBLU: x30
Stone 2 Shoulder x5 heaviest possible
* rest remaining time

“Three Stooges”
Session 1
3 minute amrap
21 kb swings
21 pull-ups
ME thrusters at 95
Rest 3:00
3 minute amrap
15 kb swings
15 pull-ups
ME thrusters at 115
Rest 3:00
3 minute amrap
9 kb swings
9 pull-ups
ME thrusters at 135

Session 2
1) Hang Power Snatch: 5×3 @60,65,70,80,80,80% of 2RM
* rest 2 min Btwn
2) Pendelay Row: 5×5@90% of your 5rm
3) GHD sit-ups: x50 for Time

Session 1
2rm clean and jerk (let’s get it!)

Session 2
1) 5 min ARMAP
Banded Lat Pulldown
30 sec work
30 sec rest

2) Sled March: for 24 minutes @135/95
Every 4:00 perform 15 burpees
*remember to make the sled 135 pounds you add 3×45 to it, 2×45= 90 it should be like marching in mud slow and steady.

3) Dead Bug: accumulate 3 min strict no movement of extremities!

Session 1
“Deliverance”
Teams of 3:
Row 10k (in 250 m increments)

Session 2
1) Every 90 sec for 15 min
Weighted dip: 10×3 @80-90% of 5rm every

2) Z press 5×10 (5 pounds heavier than last week)

3) Toes to bar complex
5 sets:
5 flutter kicks from L hold
5 scissor kicks
5 strict toes to bar

Session 1
“Nancy”
5 rounds:
400m run
15 OHS @95/65

Session 2
1) Clean pull + Hang Clean + Front Squat

2) Strict HSPU
10 reps
Rest 1 min
8 reps
Rest :50
6 reps
Rest :40
4 reps
Rest :30
2 reps

3) 3 rounds
a) Hyper extensions x10
b) KB Russian Twist x20
c) Incline Bench TYI’s x12

Session 1
“Quads and Core”
300m shuttle (25 m segments)
5×3 TGU each arm (building)

Session 2
1) Jerk w/ 2sec pause in Catch: 7×2@60,65,70,75,80,80,80% of 2rm

2) 3 Stop Snatch DL: 5×3@70,75,80,85,90% of 2rm

3) Pendelay Row: 5×5@70,80,85,90,90% of 5rm

4) 3 rounds NFT
a) V-ups w/ mat pass x33
b) Swiss ball curls x33

Session 1
2rm Push Press

Session 2
1) Power Clean: 10 min EMOM x3@65% of 2 rm

2) For Time:
GHD Sit Up x50

3) For 20 min
Sled March @135/90 (pushing)
Every 2 min complete 6 Alt KB Snatches @53/35 + 6 Burpees over KB
* place your Kb on top of weights and keep it with you so no time is wasted walking to Stations, like last week we will set up mats for Burpees.

Session 1
“Lil Pigs”
Row 2:00 max cal
Rest 1:00
5 minute AMRAP
6 burpees
6 back squats 185/130
Rest 1:00
Row 2:00 max cal

Session 2
1) Snatch Pull + Hang Snatch + OH Squat: starting @60% of your 2rm 5-7 sets to find a max then x1@90%

2) 5 rounds
200m Sprint
Alternating DB Bench Press x12 heaviest possible
(Hold both DB in extension to begin. Alternate which arm you lower always keeping at least one arm in extension.)
*rest 90 sec Btwn rounds

3) For quality!
Hollow Rocks x100
Arch Rocks x100
*split any way

Session. 1
“Double Dead”
100 DBLU’s
50 DL @155/115
50 T2B
100 DBLU’s

Session 2
1) 20 min Alternating EMOM
A) Front Squat: x3@60% of 2rm (as fast as possible, this is for speed)
B) Weighted Dips: x5@60% of your 5rm

2) 3 rounds not for time
A) Z-Press x12-15 (+5-10lbs heavier than last week)
B) BOSU Ball Anterior Reach x10 each leg.
C) Hanging L-Sit (accumulate 30 sec per round, break up as needed)

“Bell’s Burpees”
Session 1
27-21-15-9
American kb swing
No Push up Burpees to a 45lb plate
Run 400 after each round

Session 2
1) For time
5 rounds
DB bench x12
Deadlifts x10@225/155

2) For total working time
3 sets:
15 tyi
25 v ups
30 Russian twists
Rest 3 min Btwn rounds

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.


860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

Get our News Feed